Cardio kickboxing is a popular fitness regimen that often replaces aerobics and indoor exercise equipment workouts. A form of kickboxing called Tae-Bo and other martial arts-inspired forms of exercise rank among the most popular fitness classes in gyms throughout the country, according to the American Council on Education. Cardio kickboxing is a total-body workout with a plethora of benefits.

Weight Reduction

Cardio kickboxing is an aerobic workout, which increases the heart rate and helps to burn fat and calories. During a one-hour workout, you can expect to burn as many as 350 to 450 calories, according to the ACE.

Coordination

The kicking and punching moves of the exercise help to improve balance and coordination. Reflexes become sharpened from the workout.

Strength Building

Punches made with precision and power in kickboxing help to build upper- and lower-body muscles. The hamstrings become stronger as you master the art of kicking properly. Abdominal muscles are strengthened from the various positions required to perform many of the moves. Core strength is improved as you balance to perform the routines.

Time Savings

Because cardio kickboxing is a total-body workout, you can save time by combining your workouts into one routine. According to American Fitness Professionals and Associates, cardio kickboxing is an efficient use of your time. No physical contact is used in the exercise, but all the important aspects of exercise are included in the routine. Cardiovascular and respiratory fitness, flexibility, strength building, endurance and body composition all are covered with one workout.

Self Defense

Kicking and punching are valuable self-defense skills that develop when learning kickboxing. The workout incorporates many traditional martial arts components that can assist you when needed. Practicing kickboxing on an immobile object like a punching bag can help you learn how to gauge the distance of your moves. You also can develop a sense of your own limitations and strengths.

Stress Reduction

Taking out your frustrations on a punching bag is an effective means of relieving stress, according to American Fitness Professionals and Associates. High-intensity workouts such as cardio kickboxing replace endorphins lost when the body becomes stressed.

Cardiovascular Improvements

Most cardio kickboxing classes result in sweat-drenched participants. Instructors keep students moving through the entire workout. Heart rate and blood circulation speed up, strengthening cardiovascular fitness. Your heart rate remains elevated as you jump, weave and bob through kicks and punches.

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Detox

Evidently we all know the body does indeed clean itself naturally, however, it can only do this when given the chance to do so. Yes many people, particularly in the medical world, often dismiss the notion that we ever need to detox with the reasoning that the body detoxes all the time naturally, regardless of what we do.

Although this is very true, the best way to describe the situation is that if you always pollute the environment in which your cells bathe, then there will constantly be a degree of toxicity in our systems. Therefore, it is worthwhile to give your organs and digestive system an adequate recommended rest from the burden of all the processed foods we consume.

Tips: Keep Detox Simple, because all you really need is a juicer/blender, a flask, the appropriate fruit and veggies of your choice and, of course, the right attitude!

1. Prevent chronic disease.
   Environmental toxins are responsible for many cancers, neurological diseases, heart disease and strokes. Our bodies do have a built-in detox function to deal with these dangers, but those systems are constantly overloaded! Detoxing assists and improves what our bodies are trying to do naturally.
2. Remove toxins from the body.
   Long-term exposure to toxins (environmental pollutants, cancer-causing chemicals, preservatives, pesticides, heavy metals, and industrial waste) affects our metabolism, behavior, immune system, and leads to disease. They are stored in tissues and cells throughout the body, including the brain, often for years.
3. Lose weight.
   I’m sure you were all waiting for this one, toxins affect the body’s natural ability to burn fat, leading to weight gain. Diabetes, heart disease, and high blood pressure are directly linked to weight issues. Detoxing rids the body of toxins stored in fat cells and increases metabolism.
4. Enhance immune system function.
   A compromised immune system makes us vulnerable to colds and flus, affecting our quality of life and productivity. Regular detoxing helps strengthen immune system functioning and fights off infection.
5. Increasing energy.
   Making you mentally, physically, and emotionally more energized after detoxing. People tend to sleep better and need less of it.
6. Slow premature aging.
   Detoxing rids the body of free radicals and heavy metals partially responsible for aging. Detoxing helps to increase nutrient absorption, including antioxidants and vitamins that help fight oxidative stress.
7. Improve quality of life.
   Very simply our bodies don’t function very well when they’re loaded with toxins. We may have joint pain, headaches, digestive disorders, sleep problems, and lack of energy.
8. Mental and emotional clarity.
   When the body’s systems are aligned, a shift also occurs with our mental and emotional states. We can deal with more when we’re clear and grounded. We can make better decisions, analyze accurately, and see things differently.
9. Improve skin quality.
   Diet and environmental toxins undeniably affect skin. Detoxing improves acne, and strengthens hair and nails, and gives us a natural, healthy glow.
10. Restore balance to our body’s systems.
    Our digestive, nervous, and hormonal systems were designed to work together to achieve optimum health. When we overload them with toxins and unhealthy foods, these systems don’t work as well as they should and we get sick.
    Detoxing brings balance back and helps our systems function properly again.

How to get rid of underarm fat, quick and easy steps.

Unavoidably and the most dreaded experience for us all is how quickly we can gain weight anywhere on our bodies, and of course the underarm region is no exception. Fat in that area can be unsightly and embarrassing. However, it is possible to lose the “double wave” via a combination of diet and exercise to burn the fat not only in this unwanted area but all over one’s body.

Exercise

Let’s take action, Now!

With machines:

1.  Rowing machine: 12 to 15 minutes. Personally I can sit on this machine for half an hour, although the seat sometimes can become very uncomfortable! The damper setting which is located to the side of the machine is similar to gears on a bike, remember to adjust this to your preferred choice of comfort, however I do advice you push yourself!

2. Low row machine: This exercise involves pulling two independent levers towards your chest, keeping the arms out in front and the elbows low, parallel to the shoulders. Resistance is provided by a weight stack which enables the workload to be adjusted to suit each type of user. Because I am not looking to build muscle but moreover strengthen my arms, I’ll use weights of 15kg to 20 kg and work 5 sets of 50 or 100 when feeling brave.

3. Vario machine: The all round body workout, this machine can help you lose 200 calories within 20 minutes! Working your legs to arms and abdominals to shoulders. Usually I would stay the full 20 minutes with an effort level of 15, but I would recommend an effort level of 6 to 8 for newbies.

4. Arm bike machine: Many gyms will have this machine. You sit down on a seat and only work your arms! Excellent for sorting out that underarm fat. I will usually spend 10 minutes on an effort level of 8 as the machine is a true killer.

Without machine: 4 rounds of 5 intense exercises with 10 second rest.

1. Push up plank row:
2. Dips using a chair:
3. Chest fly:
4. Rows (one arm then change):

Set yourself a goal

Try to get 45-60 minutes of exercise daily. This boosts calorie burn, which results in fat loss all over the body.

• Train four times per week.
  1. Two sessions spent building muscle, burning calories and accelerates fat loss.
  2. Two sessions should include intense cardio training. e.g. Running, swimming and cycle.

It is important to remember that muscles need time to repair. Avoid training every day to allow the muscle fibers time to repair rips and tears.

Your Diet

• Aim to include at least one serving of vegetables and one of fruit at every meal, along with a serving of lean protein, such as chicken, fish, lean red meat or dairy.
• Add a small amount of healthy fat to each meal in the form of nuts, seeds, olive oil, avocado or coconut.
• If you’re drinking regular soda, cut it out of your diet. You’ll see really fast results by eliminating 200 calories a day just from not drinking soda anymore.
• Stay hydrated with plain water. Soda, energy drinks, coffee beverages, packaged smoothies and juice drinks contain added sugar and syrup, which pack on calories without providing much nutritional value.
• If you cut 500 calories from your daily diet, you may be able to lose 1 pound per week.

Keep drinking your GREEN TEA! and if you’re anything like me and worry about staining your teeth, remember to carry a colorful plastic straw in your bag.

Green tea helps boosts your metabolism which is key to burning calories.

• Some studies show that consuming green tea helps lower cholesterol, burn fat, prevent diabetes and stroke, and stave off dementia.
• Importantly, drink plenty of water! Drinking water helps you in feeling more full (thus reducing overeating) in addition to clearing your complexion and hydrating your skin.